STRENGTH & METCON

1. Warm Up: Run 1 mile

2. Strength: Bench Press 1RM

3. Stamina: 3-5 rounds

• Bench Press, 3 reps @ 80% of 1RM
• Scotty Bobs, 10 reps each side
• Box Jumps, 15 reps (20" Box)

4. Work Capacity: 3-5 rounds for time

• Run 400m
• Squat Cleans, 10 reps (95#)
• Thrusters, 10 reps (95#)

5. Durability

• 3x5 Muscle Ups or 3x10 Beginner Muscle Ups